Along with their nutrition lesson, the members learn how to cook new recipes each week with a professional chef; they are then given a grocery bag full of food to take home and make the same recipes that week for their families. (This is their "homework" each week...not too bad of an assignment, I'd say;-)
Each week they report back to me whether or not their family enjoyed the recipe; they all LOVE these Turkey Tacos and Pineapple Salsa. I won't bore you with the nutrition portion of the lesson, but will add in a few healthy nutrition facts that make these recipes so wonderful. Enjoy!
Turkey Tacos
Serves: 4
INGREDIENTS:
1 can pinto beans
1 pound ground turkey
1 cup tomato sauce, no salt added
3 T tomato paste
1 T chili powder
2 cloves garlic, minced
1 tsp dried oregano
1/2 tsp salt
1/2 tsp pepper
1 tsp cumin
Sprinkle of cayenne (optional)
White Corn Tortillas (Make your own or store bought)
Toppings:
1/4 medium head of lettuce, chopped
2 large tomatoes
1/2 bunch cilantro, chopped
1 cup plain, fat free yogurt
DIRECTIONS:1. Drain and rinse pinto beans.
2. Coat large frying pan with cooking spray. Brown turkey over medium high heat.
3. Add pinto beans, tomato sauce, tomato paste, chili powder, garlic,oregano, salt, pepper, cumin and cayenne to the frying pan. Stir well.
4. Reduce heat to medium and cook until thickened, approximately 15 mins. (At this step, I added~1/2 cup water to thin/expand the sauce a bit.)
5. Place portion of meat mixture into each taco shell, and add toppings as desired along with mango salsa on top. Enjoy!!!
(My favorite-Use leftover meat mixture and toppings the next day to make a taco salad!)
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A nutrition bit: Using yogurt as a substitute for sour cream greatly reduces the fat and calories for a creamy topping-Our classes love it!
Using ground turkey in the place of ground beef reduces the amount of saturated fat you're consuming in this recipe as well.
Draining and rinsing the beans reduces the sodium content greatly; This recipe is lower in sodium, saturated fat and calories that your standard, beef tacos.
2 tacos: 300 calories
11 g fat
3.5 g sat fat
Fiber 5 g
Protein 24 g
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This Salsa definitely makes this meal; it has a bite from the jalapeno and is a great, sweet addition to the tacos. We ate the salsa on top of our tacos; we also served it as a salsa with corn tortillas chips...Make this salsa with mangoes, grapefruit, watermelon, oranges-many fruits can be substituted, but pineapple is my top pick;-)
Pineapple Salsa
INGREDIENTS:
2 large cans pineapple tidbits or chunks
1 large cucumber
2 medium green onions
1 medium jalapeno pepper
2 medium limes (or lime juice)
1/2 tsp salt
Pinch of cayenne pepper
1/4 cup fresh cilantro
DIRECTIONS:
1. Drain and rinse pineapples.
2. Dice pineapple and cucumber. Finely chop green onions and place all in a small bowl.
3. Cut jalapeno pepper in half and remove seeds. Dice and add to mixture.
4. Cut lime in half, squeeze juice into mixture.
5. Add salt, cayenne and cilantro.
6. Mix well, cover, and refrigerate for at least one hour before serving.
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One last fun recipe...3 in one tonight:-) (Way too many recipes to share, and not enough time to blog!) LOVE this salad...
Northwest Apple Salad
INGREDIENTS:
3 apples of choice
2.5 cups plain or vanilla fat free yogurt
1/4 cup chopped walnuts, toasted
2 large carrots, shredded
1 tsp cinnamon
1 T honey
DIRECTIONS:
1. Chop apples into bite size chunks. Place in bowl.
2. Add yogurt, walnuts, cinnamon and honey. Mix well.
3. Fold in carrots.
Add currants, craisins or raisins (as pictured) if desired.
Enjoy!
~All 3 recipes are Gluten Free~
To make recipes lactose free, use soy or lactose-free yogurt
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